New Year, New Rear

Featured Article, Fitness, Workout Plans
on January 7, 2015

The ringing in of a new year is all about celebration, and what is worth celebrating more than looking and feeling your best? This killer lower-body workout, designed exclusively for Spry Living by fitness blogger Lauren Gleisberg, targets the hamstring, quadricep, glute and calf muscles for a tighter, more lifted backside.

This workout utilizes a “pyramid” style of training, an effective technique for aiding in muscles confusion and preventing you from hitting a progress plateau. All you need is a set of 10 to 15 pound weights, and you’re ready to go!

New_Year___New_Rear_copy

Explanations of the Exercises:

Goblet Squats: Hold a dumbbell with both hands at chest level, placing the feet shoulder-width apart. Sit back into a squat, bending at the knees and lowering the body until the thighs are parallel to the ground. Push up through the heels to come back to standing.

goblet squat 1

goblet squat 2

Calf Raises: Place the dumbbells on top of the shoulders for added resistance and slowly lift the heels off of the ground simultaneously. Hold for two counts while on your tippy toes then slowly lower down. Try to keep from touching the ground between reps.

calf raise 1

calf raise 2

Walking Lunges: Hold the dumbbells in your hands as you step forward with your left foot, lunge, then step the right foot up to meet the left. Continue with stepping forward with the right foot and proceed for a total of 12 reps. Ensure that your knee is stacked directly over the ankle in each lunge.

walking lunges 1

walking lunges 2

walking lunges 3

Narrow Stance Squats: Place the dumbbells on top of the shoulders for added resistance and position the feet hip-width apart. Sit back into a squat, bending at the knees and lowering the body until the thighs are parallel to the ground. Push up through the heels to come back to standing.

narrow stance squat 1

narrow stance squat 2

About the Author: Lauren Gleisberg is a health and fitness enthusiast who uses her education and experience to inspire and empower women to look better, feel better, and lead lives they absolutely love! Her self-titled blog brings enjoyability to healthy living. Learn more about Lauren and her approach at www.LaurenGleisberg.com.

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